There is 7 week circuit plan devised by the royal marines which I really get into.
I am commencing it back again.
In 20 seconds I can do:
20 Half sits
20 Dorsal Raises
19 Press ups
14 Squat Thrusts
10 Sit ups
8 Step ups
10 side bends
18 Crunchies
I have to half the amount of each (i.e do 10 halfsits, 10 dorsals, 9 press ups etc) in 3 consecutive circuits with no rest. Should take about 6 mins or so, and aim to reduce that time by 3/4 within 4 weeks AND by 2/3 in 7 weeks. Fun times- and it will really build up my core which is so important for running
I have obtained a muscle pull on my thigh after the tag rugby game on Friday and will have to respect it/ ice and rest it to allow it to heal.
4 days off the smokes so far, so over the first major hump. The next major hump is the first upcoming piss up!
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